CrossFit WOD, June 16, 2019


Sunday 16/06/2019

Movement Prep
5min AMRAP
20 heel to ground
10 hurdles
10 leg openers
10 banded knee lifts
20m skipping high knees

Strength & Conditioning
Scaled will be 600,400,200 efforts. use your 800 times as a guide if you struggle to run 800m in sub 5minutes then drop back to scaled.
800m Run (Time)
Max Effort 800m Run

2min rest
600m Run (Time)
2min rest
400m Run (Time)
Max Effort 400m Run

2min rest

Metcon
Metcon (AMRAP – Rounds and Reps)
2-4-6-8-10-12 etc
Burpee box jump overs 24/20"
Power cleans 60/40

Accessories
4 x 6
Hang power cleans (from blocks)

4 x 8
Seated box jumps (tough height)

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….